Backblasts

Posted on

Tortoise & Hare – Run 3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Hair Band, Crawlspace, Barney, Judy, Right Said, Decaf, Dan Tanna, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 54 degrees and dark!

WARMUP: The usual – SSH, Squats, IWs, Leg Stretches and some OYO stretching.

THE THANG: Partner up and RUN!! 3.0 miles. We had the usual hares take off in a sprint while the rest of the group maintained a good steady pace. Just like in the story, 3 of hares were overtaken but one remained out front.

We had 4 4:13 Strong men set PRs today, all of which were below 30:00! This is a fast class that continues to push themselves on Tuesday mornings.

MOLESKINE: Thank you for running with us morning. Your encouragement of the 4:13 Strong men makes a huge difference in their day.

ANNOUNCEMENTS: Reminder: The annual 4:13 Strong Standing Strong dinner is on Thursday, April 24, 6p-8p. F3 Franklin, F3 Brentwood and F3 Nashville all have tables at the event. Brentwood has already filled their table, and Franklin is close. The Nashville table is in last place. If you would like to join us, let me know and I will get you registered.

COT: Prayers for family, healing, strength and endurance.

Posted on

Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

Posted on

Sevens and Avicii

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Long Cut
FNGs: None
COUNT: 4
CONDITIONS
Great

WARMUP
Mosey and stretching

THE THANG
– Gym Circuit – 30 seconds on and 15 second rest (x2)
– Pull-Ups
– Rows
– Dips
– Squats
– Sit Up Machine
– Box Jumps
– 7s on the Hill
– Squats at the bottom
– Pushups at the top
– 7s in the lot
– Bent over rows
– Curls
– Army carry the block between exercises

ANNOUNCEMENTS
Night moves is coming

COT
Lots to pray for and lots to be thankful for

Posted on

AOQ Grow School – The FNG Experience

AO: stonewall
Q: Toothless
PAX: Hair Band, sooner, Right Said, Chunks, Cowboy, Pep, SalPal, Tea Party
FNGs: None
COUNT: 9
CONDITIONS: Cool, not crisp. The in-between zone gear wise.

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f

WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo

THE THANG:

Patrol run to lot by mansion, PAX count off forming three groups.

– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer

All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.

Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs

Patrol run back down the hill and circle up for…

Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby

MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?

CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!

ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend

It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:

— Toothless :tooth:

Posted on

3.20.2025

AO: the-knoll
Q: AAA
PAX: Timber, Étouffée, Pebbles, Stubs
FNGs: None
COUNT: 5
CONDITIONS: clear skies and dark

WARMUP: -caboose is lose around the knoll
-baby arm circles
-imperial walkers
-slow squats
-Willie Mayes hayes

THE THANG:
Pull up ladder
8- pull ups
Jog to cone and back.
7- pull ups
jog to cone and back.
Down to 1 pull up.

3 sets
1 minute pull ups jog bar hang
1 minute of leg raises

3 sets
1 minute step ups
1 minute of world war 2s

1 set
1 minute spicollis
1 minute of an exercise of choice

Finished with stretching

MOLESKINE:
“We suffer more in our imagination than in reality.” Seneca

Be cognizant of the unecessary stress we put on ourselves worrying about the future and what could happen vs focusing on the now and focusing on what we can control. So many things we worry about never actually happen.

ANNOUNCEMENTS:

COT:

Posted on

Eccentric Pain

AO: atlantis
Q: Focker
PAX: SalPal, Toothless, porcelain
FNGs: None
COUNT: 4
CONDITIONS: Chicago Style

WARMUP: Various stretches and letting the PAX have the illusion of choice for our playlist between yacht rock and oldies.

THE THANG: concentration on eccentric movement control with little regard to rep number.
PAX performed exercises while one PAX served as the timer with a 30lb ruck. Switch exercises when all have traveled
Burpees—>suitcase carry
Squats—>rifle carry
Dive bomber merkins—>lunge
Monkey humpers—>longer ruck shuffle

Core circuit
Slowwww heel drops
Slowwww WW1
Side planks, low plank

Merkin goal means burpee pumpers until time
1 merkin burpee, 2 merkin burpees, 3 merkins, you get the picture

MOLESKINE: this morning I was driving to Atlantis and the only plan I had was the word “eccentric”. We often focus on high reps and fast workouts, but concentrating on controlling the eccentric portion of an exercise (when your muscles are extended) allows for better hypertrophy, strength, and neuromuscular connection. It also teaches patience and mindful movements.
Plus it just really sucks and makes you way more sore. 40 merkins felt like 140.

ANNOUNCEMENTS: merkin madness continues and AOQ grow school! Hopeful plankpril comes back ( Grape).

COT: prayers for spouses, roles as fathers, Toothless mother in law and treatment.

Super grateful for you men this morning. In a world that gets fixated on numbers equaling success, doing a slow workout with a small group of guys meant a lot this AM.

Posted on

Discipline w Sandbags

AO: the-discipline
Q: hambone
PAX: hambone
FNGs: None
COUNT: 1
CONDITIONS: dark

WARMUP: no such thing

THE THANG: sandbag squats, deadlifts, curls, carries, and running

MOLESKINE: the discipline never stops

ANNOUNCEMENTS: n/a

COT: n/a

Posted on

Tortoise & Hare, Run 2

AO: thestronghold
Q: Red Skull
PAX: hambone, Hair Band, Decaf, Barney, tampalibra, Chuck (Knoxville), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: 43 degrees and dark!

WARMUP: Standard warmup of SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: Amazing effort this morning by everyone who participated. Greyhound posted the fastest 4:13 Strong time of the year at 22:04. We had an “all in” time of 31:56 with our last finisher running the 3 miles in steel toe boots.

The fast time allowed for plenty of bonus work in the circle to finish out the 45:00. Thank you tampalibra hambone and Hair Band for running with us this morning.

ANNOUNCEMENTS: 4:13 Strong is running in the Dream Streets 5K on Saturday 3/29. We would love for you to join us. Click the link below to register and make sure to join the 4:13 Strong team.
runsignup.com/Race/TN/Nashville/westnashdc5k

Posted on

Monday Funday

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Invictus, Longcut
FNGs: None
COUNT: 5
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches, Forward Fold, SSH

THE THANG:
-Mosey to runway and back
-125 merkins with box jumps to light and back every 25 reps
-125 WW1s with box jumps to light and back every 25 reps
WW1s with box jumps to light and back every 25 reps
– Dora: 350 SSH squats while partner runs
-Mary: fielder’s choice 20 reps max

ANNOUNCEMENTS:
-Hipster is thinking about hosting night moves in April
-Friends by the river starts April 4th

Posted on

We got pesto…

AO: the-castle
Q: Strutter
PAX: Chunks, Every Other, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Clear and sunny. High 60’s.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: